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Fitness

Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports programs. The PUSH-as-Rx System is a sport-specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.

The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.

Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return faster, stronger, and ready post injury while safely minimizing recovery times.

Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx offers specialized extreme performance enhancements to our athletes no matter the age.


Muscle Recovery Supplements: Chiropractic Back Clinic

Muscle Recovery Supplements: Chiropractic Back Clinic

Workout recovery is as important as working out. Pushing muscle past its normal levels creates tiny tears in the muscle tissue. It is the repairing process that generates muscle growth. Muscles that aren’t allowed to recover will not grow or gain muscle mass, and muscle strength could be reduced, making working out a struggle and hindering health goal progress. The body needs time to repair the muscles to reduce the risk of injury. Allowing enough time for recovery reduces overuse-related muscle breakdown and injuries. Muscle recovery supplements can expedite the healing process.Muscle Recovery Supplements Chiropractic Clinic

Muscle Recovery Supplements

Reasons for taking supplements include their ability to heal damaged muscles faster, aid in injury recovery, reduce muscle soreness, reduce muscle fatigue, and provide the muscle cells with energy during recovery.

  • Certain supplements work by supporting or enhancing muscle protein synthesis.
  • Protein synthesis is the muscle cells’ process to make more protein.
  • Protein is the building block for muscle.
  • Increasing protein synthesis gives the body more blocks to use.
  • Other supplements help to reduce muscle soreness.
  • Sore muscles are common.
  • Soreness that occurs soon after working out is usually from lactic acid buildup.
  • There are supplements to help the body get rid of lactic acid faster.
  • There is delayed onset muscle soreness, or DOMS, which lasts longer.
  • Some supplements work on both types of sore muscles.

Supplement Types

The type of recovery supplements depends on the individual and their goals. Here are a few to consider.

Protein Supplement

  • Protein is the most useful supplement for muscle recovery.
  • It helps the muscle repair faster and more effectively after an intense workout.
  • It is important if there is a lack of protein in an individual’s diet.
  • Whey protein is the most popular because it includes essential amino acids.
  • Other options include soy, egg, rice, hemp, and pea.

Branched-Chain Amino Acid – BCAA

  • The body makes certain amino acids; there are a few it cannot make.
  • A BCAA supplement provides these essential amino acids that aid in recovery.
  • This supplement promotes muscle growth, helps ease sore muscles, and reduces muscle fatigue.

Fatty Acid

  • Fatty acids supply energy but also reduce inflammation.
  • A medium-chain triglyceride – MCT fatty acid helps reduce lactic acid buildup.
  • Omega-3 fatty acid reduces muscle fatigue and muscle soreness and provides injury protection.
  • Fatty acid supplements should be stored in a dark, cool place to maintain quality.

Creatine

  • Creatine turns into creatine phosphate, which the body uses for energy.
  • Some studies have found that taking a creatine supplement may aid muscle recovery and greater muscle strength during recovery.

Citrulline Malate

  • Citrulline is a non-essential amino acid found in watermelon that converts into nitric oxide.
  • Nitric oxide helps open blood vessels and improve blood circulation.
  • This allows oxygen and nutrients to reach the muscle faster, speeding the recovery process.
  • Citrulline also improves the bioavailability of L-arginine, another amino acid that aids protein synthesis.

Magnesium

  • Magnesium assists with muscle recovery by helping the muscles relax.
  • When the body doesn’t have enough magnesium, there is a greater chance of muscle cramps.
  • Magnesium helps support healthy muscle contraction.

Tart Cherry Juice Extract

  • This extract works by reducing inflammation in the muscle.
  • Inflammation is normal, but too much can increase muscle soreness and the risk of injury.
  • One study found that cherry juice helps minimize post-exercise muscle pain.

Supplement Plan

After selecting a supplement plan that is the most beneficial for the individual, the next step is to devise a schedule for taking them.

  • When using a muscle recovery supplement can either be a pre-workout supplement or a post-workout supplement.
  • The recommended time to take a specific supplement is based on the type.
  • Individuals should talk with their doctor and a nutritionist before starting any new supplement regimen.
  • This helps ensure the supplements are safe and minimize negative side effects given health and medical conditions.

Nutrition In Recovery


References

Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). doi.org/10.1186/1550-2783-6-13

DiNicolantonio, James J et al. “Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.” Open heart vol. 5,1 e000668. 13 Jan. 2018, doi:10.1136/openhrt-2017-000668

Gough, Lewis A et al. “A critical review of citrulline malate supplementation and exercise performance.” European journal of applied physiology vol. 121,12 (2021): 3283-3295. doi:10.1007/s00421-021-04774-6

Kuehl, Kerry S et al. “Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 7 17. 7 May. 2010, doi:10.1186/1550-2783-7-17

Vitale, Kenneth C et al. “Tart Cherry Juice in Athletes: A Literature Review and Commentary.” Current sports medicine reports vol. 16,4 (2017): 230-239. doi:10.1249/JSR.0000000000000385

Weinert, Dan J. “Nutrition and muscle protein synthesis: a descriptive review.” The Journal of the Canadian Chiropractic Association vol. 53,3 (2009): 186-93.

Wolfe, Robert R. “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?.” Journal of the International Society of Sports Nutrition vol. 14 30. 22 Aug. 2017, doi:10.1186/s12970-017-0184-9

Zhang, Shihai, et al. “Novel metabolic and physiological functions of branched-chain amino acids: a review.” Journal of animal science and biotechnology vol. 8 10. 23 Jan. 2017, doi:10.1186/s40104-016-0139-z

Staying Active With Sciatica: Back Clinic

Staying Active With Sciatica: Back Clinic

Sciatica is one of the most common injuries, with as many as 40% of individuals experiencing the condition, and it becomes more frequent as the body ages. The pain originates with the sciatic nerves and can go on for several weeks, months, or years. Staying active is a major recommendation to relieve the pain and prevent future flare-ups. Injury Medical Chiropractic and Functional Medicine Clinic can decompress and release the nerve and educate individuals on an anti-inflammatory diet and staying active to expedite healing.Staying Active With Sciatica

Staying Active

Sciatica is most commonly caused by a slipped disc, which puts pressure or irritates the sciatic nerve, and causes discomfort and painful sensations. The most common factors for developing sciatica include the following:

  • As the body ages, the spinal discs wear out and break down, leading to the spine shifting out of alignment.
  • Job occupations that place added strain on the back, like sitting or standing for extended periods, repetitive heavy lifting, or bending, reaching, and twisting movements.
  • Practicing unhealthy postures.

Doctors and chiropractors have found that only resting with sciatica can worsen the injury.

  • This is because if it is a slipped/bulging/herniated disc, the disc remains in this state, the nerve stays compressed or irritated, and the muscles that control the low back become weak and unable to provide support.

Recommendations

Don’t Sit For Too Long

  • Prolonged periods of sitting place added pressure on the discs and ligaments in the low back.
  • Even when sitting doesn’t make it worse, the muscles can develop unhealthy muscle memory that causes partial contracting when there shouldn’t be any that tightens the gluteal muscles causing added strain.
  • Individuals with a job requiring a lot of sitting or standing are recommended to take frequent breaks to stretch out their muscles or use a standing desk to change positions.

Posture Adjustments

Slouching, hunching, and continuing to practice unhealthy postures will exacerbate sciatica.

  • Pay attention to the body’s position when standing or sitting.
  • To prevent slouching, pull the shoulders down and back.
  • Imagine the shoulder blades touching.
  • Individuals working at a desk or workstation should take frequent breaks.
  • Position the screen to see it without tilting the head down.

Increase Physical Activity and Exercise

Exercise is highly recommended to keep the muscles and nerves moving and circulation flowing.

Aerobics

  • Walking, light jogging, swimming, cycling, and dancing, increase heart rate without causing added strain or pain.

Strength Training

  • Exercises using free weights, weight machines, or isometric exercises strengthen the muscles and can help restore their position.

Stretching and Flexibility Training

  • Yoga, tai chi, and Pilates increase flexibility and strength.
  • The stretching will keep the nerves and muscles from spasms that can worsen the injury.

Strengthen The Core

A stronger core will improve spinal health. Actively engaging the abdominal muscles protects sciatic nerve roots by minimizing spinal pressure.

  • The back muscles can become increasingly stressed and tired when they have to do all the work without core muscle support.
  • A weak core can cause additional back pain and worsen sciatica symptoms.

Stand Up Straight

  • Keep the head and shoulders straight.

Focus On Breathing

Core Muscles

  • The back, side, pelvis, and buttock muscles are also part of the core.
  • Strengthening all of these muscles helps to support the spine.
  • Exercises for core strengthening include yoga and Pilates, planks, and bridges.

Nerve Recovery

As the nerve recovers, the area the nerve supplies could experience tingling discomfort.

  • This could be accompanied by an electric sensation at the level of the healing nerve fibers.
  • The location of this sensation should move as the nerve heals.
  • With time the sensations should subside, and the area should begin to feel more normal.

Spinal Decompression Demonstration


References

Jensen, Rikke K et al. “Diagnosis and treatment of sciatica.” BMJ (Clinical research ed.) vol. 367 l6273. 19 Nov. 2019, doi:10.1136/bmj.l6273

Kuai, Shengzheng, et al. “Influences of lumbar disc herniation on the kinematics in multi-segmental spine, pelvis, and lower extremities during five activities of daily living.” BMC musculoskeletal disorders vol. 18,1 216. 25 May. 2017, doi:10.1186/s12891-017-1572-7

Ma, Xiao, et al. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Frontiers in psychology vol. 8 874. 6 Jun. 2017, doi:10.3389/fps.2017.00874

Ramaswami, Ramya, et al. “Management of Sciatica.” The New England journal of medicine vol. 376,12 (2017): 1175-1177. doi:10.1056/NEJMclde1701008

Sports Training Principles Chiropractic Back Clinic

Sports Training Principles Chiropractic Back Clinic

Training means engaging in activity for fitness purposes or improving performance skills. Sports training is a process of preparation aimed at strengthening and maintaining high performance in sports activities. It is used by scientists and experts in sports science, biomechanics, exercise physiology, sports psychology, and fields like yoga and kinesiology. Regardless of fitness level, physical training, or exercise program, general sports training principles include:

  • Progression
  • Periodization/Regularity
  • Overload
  • Variety
  • Recovery
  • Balance
  • Specificity

Designed to improve fitness and performance, it includes strength training, conditioning, cardiovascular training, corrective and restorative exercises, mental and psychological training, and nutritional/health coaching.

Sports Training Principles

Sports Training Principles Chiropractor

Progression

To improve fitness levels, an individual needs to increase the intensity and duration of their training routine gradually. Gradual and systematic increases in training stress maintain tissue overload and continue the body’s training adaptation. Training variables must be increased to induce further transformation. These include:

The rate of progression is important as progressing too fast can result in injury, while going too slow can delay improvement goals.

Periodization and Regularity

Maintaining a consistent exercise regimen is important, with training occurring at regular intervals.

  • Training three-five times each week is recommended.
  • Ensure adequate sleep to train at optimal levels.
  • A proper nutrition plan to operate at high capacity during training.
  • Varying training variables like activity, rest, frequency, intensity, and duration help maintain optimal stimulus and address goal adjustments to avoid overtraining, injury, and burnout.

Overload

Overloading occurs when the training exercise is more than an individual’s body can take. Challenging an individual’s current fitness and performance levels generates improvements. For example, soccer players alternate between sprinting, jogging, and backpedaling during games. They do 40-50-minute jogging sessions daily to maintain stamina and endurance.

  • This means pushing the body, so the heart works at a high percentage of its maximum capacity.
  • Determining the proper intensity level depends on various factors, including age, weight, and overall fitness level.
  • Excessive overload and/or inadequate rest can result in overtraining, injury, and decreased performance levels.

Variety

Becoming bored with physical training can happen very easily when performing the same routine.

  • Mixing things up by breaking up the routine and doing other activities is important.
  • This prevents boredom and can increase motivation to help achieve maximum results.

Recovery

Rest periods between physical training are essential for repairing muscle damage and removing metabolic waste.

  • The recommended recovery time is between 24 and 48 hours after training.
  • Alternating more difficult training exercises with easier exercises or alternating muscle groups so as not to work out the same muscles can also achieve recovery.
  • Not allowing the body to recover properly can lead to muscle fatigue, increasing the risk of injuries.

Balance

When developing a physical training program, it’s important to ensure the whole body is being worked out equally to achieve a balanced fitness level.

  • Balance routines for the upper and lower body.
  • Components of a balanced exercise plan include Strength, Cardio, and Flexibility training.
  • For example:
  • One day of aerobic exercises for cardio.
  • One day of rest.
  • One day of resistance training for strength.
  • Stretching at the beginning and the end of workouts to relax muscles and maintain flexibility.

Specificity

The principle of specificity recommends that individuals gear their training toward specific goals.

  • Specific training consists of exercises to develop specific strength, specific muscle groups, and specific motor abilities required for a sport.
  • Incorporating specific motions and sports tasks generates neuromuscular and metabolic adaptations and muscle memory.

Chiropractic Therapy

Sports chiropractors work closely with massage therapists, performance coaches, athletic trainers, and medical doctors with a diverse treatment approach that is applied based on the needs of the individual. Chiropractic will:

  • Improve performance.
  • Reduce the risk of injury.
  • Alleviate muscle stress.
  • Expedite injury healing.
  • Maintain body alignment.

Sports Chiropractor Rehabilitation


References

Kasper, Korey. “Sports Training Principles.” Current sports medicine reports vol. 18,4 (2019): 95-96. doi:10.1249/JSR.0000000000000576

Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6

Ralston, Grant W et al. “Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis.” Sports medicine – open vol. 4,1 36. 3 Aug. 2018, doi:10.1186/s40798-018-0149-9

Schleip, Robert, and Divo Gitta Müller. “Training principles for fascial connective tissues: scientific foundation and suggested practical applications.” Journal of bodywork and movement therapies vol. 17,1 (2013): 103-15. doi:10.1016/j.jbmt.2012.06.007

Van Proeyen, Karen, et al. “Beneficial metabolic adaptations due to endurance exercise training in the fasted state.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 110,1 (2011): 236-45. doi:10.1152/japplphysiol.00907.2010

Yoga and Chiropractic Back Clinic

Yoga and Chiropractic Back Clinic

Chiropractic care focuses on whole-body health, restoring optimal body function, helping injuries heal/rehabilitate, and maintaining musculoskeletal health. Yoga is one of the most popular forms of fitness because it is not overly physically demanding but still increases flexibility and muscle tone, helps with weight loss, improves cardiovascular and circulatory health, and enhances breathing and energy levels. Yoga provides benefits that directly relate to chiropractic, making the treatment more effective.Yoga and Chiropractic

Yoga and Chiropractic

Yoga is an exercise focusing on mindfulness combined with deep stretches and focused breathing. Yoga focuses on balance, flexibility, and strength.

  • It helps to lower blood pressure and stress levels by releasing built-up tension.
  • It increases endurance and stamina.
  • It builds strength.
  • Helps to activate the body’s natural healing process.
  • It stretches the muscles, ligaments, and tendons, keeping them loose and flexible, enhancing chiropractic adjustments.

Chiropractic

Chiropractic is multi-faceted, restoring the wellness of the neuromusculoskeletal system that involves the nerves, muscles, and bones. It works holistically with the body’s natural processes to restore balance and overall health.

  • Realigns the spine.
  • Returns the natural shape of the body’s structure.
  • Clears interference from the nervous system.
  • Rejuvenates the body.

Customized chiropractic adjustments, spinal decompression, and traction treatment plans help shift spinal deformities back toward proper balance.

Strengthen Soft Tissues

Yoga and chiropractic work and strengthen all the:

  • Connective tissues
  • Muscles
  • Ligaments
  • Tendons
  • Increasing the strength of the joints throughout the body reduces stress and the risk of injury.

Promote Healing

Yoga and chiropractic:

  • Prepare the body for healing.
  • Stretch and elongate the body.
  • Release built-up tension and stress.
  • Activate the body for healing.

Prevent Injury

Yoga and chiropractic:

  • Maintain body alignment.
  • Increase balance.
  • Stretch and relieve tense muscles.
  • Ensure proper joint operation.
  • Make the body less susceptible to injury.

Educate Individuals About The Body

Chiropractors and yoga teachers can educate individuals on how the body works, maintaining muscle strength, teaching posture awareness, and nervous system function for a healthier life.


Yoga Body Flow


References

Biman, Saranga, et al. “Effects of yoga on stress, fatigue, musculoskeletal pain, and the quality of life among employees of the diamond industry: A new approach in employee wellness.” Work (Reading, Mass.) vol. 70,2 (2021): 521-529. doi:10.3233/WOR-213589

da Costa, Fernanda Mazzoni, et al.”“Effects of an intervention program with health education and hatha yoga on the health of professionals with musculoskeletal symptoms”” Revista brasileira de medicina do trabalho : publicacao oficial da Associacao Nacional de Medicina do Trabalho-ANAMT vol. 18,2 114-124. 11 Dec. 2020, doi:10.47626/1679-4435-2020-492

Hawk, Cheryl, et al.” Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181

Kolasinski, Sharon L et al.” 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee” Arthritis care & research vol. 72,2 (2020): 149-162. doi:10.1002/acr.24131

www.nccih.nih.gov/health/providers/digest/use-of-yoga-meditation-and-chiropractic-by-adults-and-children-science

Urits, Ivan et al.” A Comprehensive Review of Alternative Therapies for the Management of Chronic Pain Patients: Acupuncture, Tai Chi, Osteopathic Manipulative Medicine, and Chiropractic Care” Advances in therapy vol. 38,1 (2021): 76-89. doi:10.1007/s12325-020-01554-0

Functional Fitness Conditioning: Back Clinic

Functional Fitness Conditioning: Back Clinic

Functional fitness conditioning exercises train the muscles for everyday activities safely and efficiently. It refers to exercises that simulate daily movements like standing, bending, reaching, jumping, twisting, pushing, pulling, squatting, lunging, turning, walking, and running. These exercises improve functional body strength to train the muscles to work together and prepare for daily tasks and chores that individuals do at home, at work, or in sports activities. Strengthening the muscles the same way they are needed for everyday tasks reduces the risk of injury, allowing individuals to go through the day without worrying about straining or pulling something.

Functional Fitness Conditioning Chiropractor

Functional Fitness Conditioning

Functional fitness conditioning exercises can be done at home, park, or gym and is an excellent way to combat restlessness and keep the body moving. Training the muscles to work the way they do daily prepares the body to move optimally and efficiently in various situations. Functional fitness exercises simultaneously utilize upper and lower body muscles to increase core stability and train the whole body. Examples include:

Combining strength training with exercises that mirror the movements of daily life increase overall strength and improves:

  • Balance
  • Endurance
  • Flexibility
  • Mobility

Various gyms or fitness centers may offer functional fitness conditioning classes or incorporate functional fitness into their exercise courses. Exercise equipment can include:

Primarily using body weight makes this strength training simple and safe for almost anybody. Functional fitness conditioning is laidback, requiring less equipment and intensity. The objective is to develop and strengthen the entire body to handle daily life while minimizing the risk of injury, making it suitable for individuals of all ages and fitness levels.

Benefits

These include benefits for overall health and physical performance.

Everyday life

  • Quality of life improves because of the stress relief factor.
  • This type of training has been reported to be more enjoyable because the training is for everyday life.

Increased muscle memory

  • Builds muscle and core strength and exercises the brain to increase memory.

Increased mobility

  • Improves balance
  • Coordination
  • Flexibility
  • Muscle strength
  • Agility

Improves balance and posture

  • Training and strengthening the muscles to manage/balance weight correctly reduces stress on the body.

Faster injury recovery

  • A strengthened body operates at optimal levels that improve repairing and healing capabilities.

It is recommended to check with your doctor before starting any new exercise program, and pregnant women should check with their doctors. A personal trainer, functional medicine, or sports chiropractor can discuss available conditioning options specific to the individual.


Functional Fitness


References

Fahlman, Mariane M et al. “Effects of resistance training on functional ability in elderly individuals.” American Journal of health promotion: AJHP vol. 25,4 (2011): 237-43. doi:10.4278/ajhp.081125-QUAN-292

Gerards, Marissa H G, et al. “Perturbation-based balance training to improve balance control and reduce falls in older adults – study protocol for a randomized controlled trial.” BMC geriatrics vol. 21,1 9. 6 Jan. 2021, doi:10.1186/s12877-020-01944-7

Pacheco, Matheus Maia, et al. “Functional vs. Strength training in adults: specific needs define the best intervention.” International Journal of sports physical therapy vol. 8,1 (2013): 34-43.

Pullyblank, Kristin, et al. “Effects of the Strong Hearts, Healthy Communities Intervention on Functional Fitness of Rural Women.” The Journal of rural health: official Journal of the American Rural Health Association and the National Rural Health Care Association vol. 36,1 (2020): 104-110. doi:10.1111/jrh.12361

Aqua Therapy For Low Back Pain

Aqua Therapy For Low Back Pain

Introduction

When it comes to the body, many factors can cause low back pain without a person knowing they encounter it. Simple actions like sitting, standing, and walking can be difficult or helpful, depending on the person’s actions. Since low back pain tends to vary from person to person and the possible factors that can cause low back pain make diagnosing a bit difficult. Fortunately, there are available treatments that can help manage low back pain symptoms and can help alleviate its associated symptoms in the body. Today’s article examines the causes and symptoms of low back pain, aqua therapy for low back pain, and how chiropractic care goes hand in hand with aqua therapy. We refer patients to certified providers specializing in musculoskeletal treatments and hydrotherapy to help many individuals with low back pain. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

Journal of Neuro Imaging

The Causes Of Low Back Pain

 

Have you been feeling aches along the sides of your back? Do you feel stiff when hunched over for an extended period? Or does sitting down make the pain go away or worsen? Many of these factors are associated with signs that you could be suffering from low back pain. Low back pain is considered the leading disability causes worldwide, as studies reveal, which can be influenced by many factors that a person is going through. Anyone can risk developing low back pain as it can derive from different sources that overlap many potential issues. Some of the causes associated with low back pain vary depending on how severely the factors affect the individual, which includes:

  • Muscle and ligament sprain (Overused muscles and ligaments from injuries, poor posture, or lifting heavy objects)
  • Herniated discs/ degenerative disc disease (Spinal nerve root compression)
  • Joint dysfunction (Cartilage begins to wear down)
  • Spinal stenosis 
  • Trauma
  • Deformity
  • Osteoarthritis
  • Fractures

 

The Symptoms

When it comes to the symptoms of low back pain, many individuals will experience pain ranging from a dull ache to a sudden shooting burning pain that travels down the legs. Many individuals often feel pain from one location of the lower half of the body; instead, it is located on the other side, known as referred pain. Low back pain can potentially mean that another issue is affecting the body. Some of the symptoms associated with low back pain include:

  • Muscle stiffness
  • Sciatica
  • Muscle spasms
  • Limited mobility on the hips and pelvis
  • Inflammation
  • Muscle tenderness

All is not lost, as treatments are available to manage low back pain symptoms and alleviate the body’s pain.


Aqua Therapy For Spine Health-Video

Have you been experiencing muscle stiffness in your lower back? Do hip pain and sciatic symptoms cause mobility issues in your legs? Or does it hurt when you are bending down to pick something up? You could be dealing with low back pain associated with chronic symptoms affecting the body, so why not try aqua therapy? The video above demonstrates what aqua therapy does to the body and the exercises used to relieve low back pain. Studies reveal that the therapeutic purposes of water have dated back to ancient Egypt, Greek, and Roman civilization; that helps cleanse the body from ailments. Many physical therapists utilize aqua therapy to enable individuals with low back pain. Aqua therapy engages the waters, buoyancy, resistance, and hydrostatic pressure that helps rehabilitate injuries and maintain health. 


Aqua Therapy For Low Back Pain

 

Many individuals that suffer from low back pain will try to find ways to alleviate the pain. Aqua therapy is one available treatment that doesn’t strain the lower back and has therapeutic properties. Studies reveal that the beneficial properties of aqua therapy allow the body to improve muscle strength and range of motion while reducing muscle fatigue by using water buoyancy to take the pressure off the spine. Since low back pain is a common health issue associated with environmental factors for many individuals, studies reveal that water buoyancy can eliminate the gravitational forces impacting the body weight by counteracting it. To that point, this reduces joint stress on the body to perform the water aerobic exercises with ease. Individuals who incorporate aqua therapy in their health and wellness journey may be more motivated to exercise in the water without worrying about constant pain.

 

Aqua Therapy Goes Hand In Hand With Chiropractic Care

Like any treatment, chiropractic care and aqua therapy have an excellent relationship as they work together to assess and analyze the individual’s problem and devise a plan for them. Chiropractors utilize spinal manipulation to determine where the pain is located. So when a person is dealing with low back pain due to spinal subluxation or misalignment, a chiropractor can help the individual by loosening the stiff muscles and increasing the range of motion back to the spine. At the same time, aqua therapy incorporates the same benefits associated with land-based physical therapy, including a treatment plan tailored to the individual. Chiropractors and physical therapists work together to determine the best possible action to speed up the recovery process when it comes to a person’s pain, giving them the best chance to get back their quality of life.

 

Conclusion

Low back pain is one of many individuals’ most common complaints worldwide. The many factors associated with low back pain vary and range from a dull ache to a sharp pain radiating down the legs as part of the symptoms of low back pain. Treatments like aqua therapy can help take the load off the spine through water buoyancy and can help reduce the stress on the joints in the lumbar spine while reducing muscle fatigue. Combined with chiropractic care, many individuals can recover faster from their low back pain and bring back their quality of life without being in so much pain.

 

References

Abadi, Fariba Hossein, et al. “The Effect of Aquatic Exercise Program on Low-Back Pain Disability in Obese Women.” Journal of Exercise Rehabilitation, Korean Society of Exercise Rehabilitation, 31 Dec. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6944883/.

Allegri, Massimo, et al. “Mechanisms of Low Back Pain: A Guide for Diagnosis and Therapy.” F1000Research, F1000Research, 28 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.

Carayannopoulos, Alexios G, et al. “The Benefits of Combining Water and Land-Based Therapy.” Journal of Exercise Rehabilitation, Korean Society of Exercise Rehabilitation, 26 Feb. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7056478/.

Cole, Andrew, and Bruce Becker. “Water Therapy Exercise Program.” Spine, Spine-Health, 26 Feb. 2010, www.spine-health.com/wellness/exercise/water-therapy-exercise-program.

Disclaimer

Sticking To A Fitness Regimen: Back Clinic

Sticking To A Fitness Regimen: Back Clinic

Everybody understands that exercise is necessary for optimal physical and mental health. Beginning a workout routine can be simple, but sticking with it long-term is the challenge. Knowing how to stay motivated can be overwhelming when facing various fitness options. Understanding the benefits of exercise and identifying the most significant motivating factors will help stick to the fitness plan.

Sticking To A Fitness Regimen

Benefits of Exercise

The first step is identifying why you want to start exercising and the principal motivator/s. For most individuals exercising regularly helps:

  • Contribute to weight loss
  • Decrease risk of disease
  • Increase lifespan
  • Improve the quality of life
  • Improve mental health

Sticking to a plan tends to dissolve after a few months without serious motivation. It is recommended to focus on making the why as specific and personal as possible. The more specific the why, the less likely the individual will stray from the plan. For example, a middle-aged father wants to get and stay in shape because he wants to keep up with his kids and set a healthy example.

Starting Out

A small amount of regular exercise positively affects the body’s health. This is a common cause of burnout and is not necessary. Those who have never exercised or worked out regularly are often tempted to start with intense hours-long exercise routines.

That means that 30 minutes a day of moderate exercise/activity or 15 minutes a day of vigorous exercise/activity is the recommended amount to see and feel health benefits like improved metabolism and mental health.

  • Getting the body physically fit is a long-distance marathon, not a quick sprint.
  • Consistency is the objective.
  • Increasing the frequency and/or duration of workouts is fine, but doing it in a way where the exercise is still enjoyable and not a chore is recommended.
  • Individuals who work out too hard and need to rest for a few days risk losing motivation.

Daily Activities

Becoming more active throughout the day outside of the workout regimen is recommended to increase physical activity levels and build and reinforce healthy habits. If exercising is too strenuous for the individual, start with increasing physical daily activities. This is an effective way to ease into regular exercise. Examples of physical activities include:

Develop Healthy Habits

Developing healthy habits, physical and nutritional are the goals, which is why it is essential to find an exercise approach that doesn’t lose its appeal and continues to develop. One study found that working out with friends or joining group sports can generate greater enjoyment. There are a variety of activities that can include:

  • Structured workouts
  • HIIT
  • Yoga
  • Pilates
  • Strength training
  • Cycling
  • Running
  • Biking
  • Hiking
  • Organized sports leagues:
  • Soccer
  • Basketball
  • Softball
  • Volleyball
  • Tennis
  • Golf
  • Low-impact options:
  • Walking
  • Stretching
  • Water aerobics

What is essential is to find something that you will want to continue to do.


Personalized Training and Rehabilitation


References

Barranco-Ruiz, Yaira et al. “Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women.” International journal of environmental research and public health vol. 17,11 3771. 26 May. 2020, doi:10.3390/ijerph17113771

Dalle Grave, Riccardo. “Nutrition and Fitness: Mental Health.” Nutrients vol. 12,6 1804. 17 Jun. 2020, doi:10.3390/nu12061804

Higgins, John P. “Smartphone Applications for Patients’ Health and Fitness.” The American journal of medicine vol. 129,1 (2016): 11-9. doi:10.1016/j.amjmed.2015.05.038

Yang, Yun Jun. “An Overview of Current Physical Activity Recommendations in Primary Care.” Korean journal of family medicine vol. 40,3 (2019): 135-142. doi:10.4082/kjfm.19.0038

A Look Into Pilates For Back Pain

A Look Into Pilates For Back Pain

Introduction

Many people worldwide know that exercising has impressive benefits that help improve the body’s overall wellness. The body has different muscle groups that have a casual relationship with the vital organs inside the body. Organs like the heart, lungs, gut, and bladder correlate with the different muscles through the nerve roots that connect them. When the body suffers from various factors that affect it, it causes referred pain to the body where one pain is at one location but radiates from the other side. Exercising can help the body recover through physical rehabilitation by reducing inflammation and scarring on the muscle tissues. One of the many exercises that helps strengthen the muscles, increase flexibility, and even improve posture is Pilates. Today’s article looks at Pilates, its benefits, and how it can help alleviate back pain. We refer patients to certified providers specializing in musculoskeletal treatments to help many individuals with low back pain issues affecting their bodies. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

Axiom-JapanStudy

What Is Pilates?

 

Have you been feeling sluggish or having low energy throughout the entire day? What about experiencing pain in your lower back? Have you experienced muscle stiffness in certain areas around your body? Many of these symptoms are associated with musculoskeletal issues that correlate with different factors that affect the body; why not try an exercise regime like Pilates? Pilates is a system of exercises that uses a particular machine or body to improve a person’s physical strength and posture while increasing the body’s flexibility and enhancing mental awareness. Joseph Pilates developed Pilates in the early 20th century as an exercise program to help World War I soldiers improve their physical fitness levels. Pilates was used as rehabilitation therapy for injured individuals by incorporating resistance, stretching, and target muscle strengthening. Pilates is now utilized for all individuals with different bodies and fitness levels and can provide tremendous benefits. 

 

What Are The Benefits?

Pilates, like any other form of exercise, has many beneficial properties that help improve a person’s health and wellness. Studies reveal that Pilates helps many individuals, including older adults, by improving their posture by decreasing thoracic flexion while increasing lumbar extension for pain relief. Some of the beneficial properties that Pilates offer to the body include:

  • Increasing core strength: The deep muscles in the abdomen, back, and pelvic regions become stronger and help stabilize the body more.
  • Strengthen muscle groups: Pilates helps make the muscles not only strong but also helps stretch them so that they can look long and lean. This makes the individual look toned.
  • It’s a whole body workout: As many exercises work on specific body parts, Pilates focuses on each muscle part of the body and helps muscle development.
  • Posture Improvement: Pilates help keep the spine aligned while strengthening the body and core. Over time a person’s posture will improve naturally, making them stand taller, stronger, and even more graceful.
  • Increases energy: Like all exercises, Pilates will give a person the energy boost they need. This is due to the focused breathing and increased blood circulation that stimulates the muscles and the spine.

 


Pilates Exercises For Back Pain-Video

Are you looking for a new exercise to tone your muscles? Have you been dealing with pain in your lower back? Do you have muscle weakness in some regions of your body? If you have been experiencing pain-related issues, why not try Pilates? The video above goes through a 10-minute Pilates workout for back pain. Studies reveal that non-specific low back pain is a highly prevalent condition many individuals associate with disability and work absence worldwide. Many environmental factors affect many individuals, causing them to suffer back issues. Pilates can help encourage many individuals to regain their health and wellness by incorporating core strength and stability while improving their posture.


Pilates Alleviate Back Pain

 

Many people don’t realize that some low back pain symptoms are related to poor posture. Poor posture can lead to associated symptoms of headaches, back pain, improper balance, and pelvic issues. What Pilates does is that it creates body awareness and helps improve the lower back muscles by strengthening them and relaxing the stiff muscles. Studies reveal that incorporating Pilates as physical therapy for individuals suffering from low back pain can help address the mental and physical pain aspects with core strengthening, flexibility, and relaxing the tense muscles. Many individuals should never put off exercising when it comes to back pain. Incorporating an exercise routine can benefit the body and prevent future injuries.

 

Conclusion

An exercise regime can provide many beneficial results for those looking for ways to be healthy, those suffering from injuries, or those who want to add something else to their workout routine. Pilates is one of those exercises that incorporates resistance, stretching, and muscle targeting as it is a full-body workout. Pilates is used in rehabilitation therapy for injured individuals and can provide tremendous benefits. Pilates can help many individuals with back issues associated with environmental factors like poor posture. Many individuals that utilize Pilates as part of their exercise regime will begin to feel stronger and healthier as their backs will thank them.

 

References

Baker, Sara. “Pilates Exercise for a Healthy Spine – Spineuniverse.” Spineuniverse, 28 Dec. 2019, www.spineuniverse.com/wellness/exercise/pilates-exercise-healthy-spine.

Kuo, Yi-Liang, et al. “Sagittal Spinal Posture after Pilates-Based Exercise in Healthy Older Adults.” Spine, U.S. National Library of Medicine, 1 May 2009, pubmed.ncbi.nlm.nih.gov/19404180/.

Sorosky, Susan, et al. “Yoga and Pilates in the Management of Low Back Pain.” Current Reviews in Musculoskeletal Medicine, Humana Press Inc, Mar. 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC2684152/.

Yamato, Tiê P, et al. “Pilates for Low Back Pain.” The Cochrane Database of Systematic Reviews, John Wiley & Sons, Ltd, 2 July 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC8078578/.

Disclaimer

The Beneficial Properties Of Yoga For The Body

The Beneficial Properties Of Yoga For The Body

Introduction

When many individuals look for ways to relax after a stressful event in their daily lives, many people have an exercise regime that allows them to take their minds off of their hectic lives. When finding the proper exercise, it is best to consider that everybody is different and has different fitness levels. Many individuals could be dealing with chronic issues that affect them drastically and with so much pain in their bodies. When these chronic issues overlap with muscle and joint pain, it can make the body dysfunctional while potentially being involved in environmental factors. Yoga is a low-impact exercise that helps tone muscles, relax tension in the body, and focus on deep breathing. Today’s article looks at the benefits of yoga for the body, how chiropractic care works together with yoga, and different yoga poses can help manage various chronic issues. We refer patients to certified providers specializing in musculoskeletal treatments to help many individuals with musculoskeletal problems affecting their bodies. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

SpineMed

The Benefits of Yoga For The Body

Have you been dealing with chronic stress affecting your quality of life? Have you been dealing with bladder or gut issues constantly? What about feeling muscle stiffness in your back, neck, shoulders, or pelvic regions? Some of these symptoms are signs that you could risk developing musculoskeletal problems associated with pain. Dealing with musculoskeletal issues related to pain can make a person feel miserable and have stress affecting their bodies. Yoga is a low-impact exercise that doesn’t put pressure on the joints and will provide a full-body workout through strengthening and stretching weak muscles. Yoga has many benefits for many individuals that are dealing with the following:

  • Muscle weakness
  • Back pain
  • Neck pain
  • Pelvic Pain
  • Arthritic symptoms
  • Cardiovascular issues
  • Chronic stress

Studies reveal that environmental factors are involved in non-specified chronic pain in the spine, overlapping musculoskeletal disorders causing many individuals to try to find relief. Many individuals incorporate yoga because it is a safe and effective way to alleviate various forms of back, neck, or pelvic pain causing issues to the body. Yoga utilizes gentle stretching and strengthening of weak, injured muscles while increasing blood circulation to promote healing in the body. 

 

Chiropractic Care & Yoga

When people are dealing with health conditions or injuries that have affected their bodies, it can make them feel frustrated and think their injuries are taking forever to heal. Many individuals don’t realize that incorporating yoga practices provides impressive health benefits while mirroring the similar foundations of chiropractic care. Both chiropractic care and yoga provide many beneficial results to an aching body that needs a good stretch and ready the body to heal itself naturally. Chiropractic care includes spinal manipulation to the spinal joints while reducing inflammation and strengthening weak muscles. Yoga allows the body to increase its flexibility and stamina, reduces stress and blood pressure, and provides a better sense of breathing and balance.


Yoga For Chronic Pain-Video

Have you felt muscle stiffness in your neck, back, or body? Have you felt sluggish or overly stressed from your day-to-day lives? Do you want to improve your balance? If you have been experiencing these issues affecting your quality of life, why not incorporate yoga as part of your exercise regime? The video above shows that yoga poses for chronic pain affect the body, including the neck, back, and pelvic regions. Studies reveal that yoga can help relieve intense neck pain while improving pain-related function disability. Yoga allows the muscles to not only relax but strengthen them as well. Yoga can also help improve the body’s range of motion through deep breathing and give more awareness of how the body holds tension in places a person hasn’t realized they were holding onto.


Yoga Poses For Different Issues

When a person does yoga, they will go through various poses and repeat them constantly as their body begins to get used to the movements. This allows the body to challenge itself and helps the individual focus more on deep breathing. A good example would be an individual taking a yoga class due to experiencing pelvic pain. By going through each yoga pose, many individuals suffering from pelvic pain will reduce the pain intensity while improving their quality of life. Below are some yoga poses that anyone can do to reduce pain associated with their back, neck, or pelvis.

Bridge Pose

  • Lie on your back
  • Bend both knees while placing the feet on the floor at hip-width apart
  • Arm on the sides with palms facing down
  • Press feet to the floor and lift the hips as you inhale
  • Engage the legs and buttock 
  • Hold 4-8 breaths and exhale to lower the hips back to the ground slowly

 

Cobra Pose

  • Lie on your stomach with hands near the chest just under the shoulders and fingers facing forward
  • Keep elbows close to sides
  • Press hands on the floor and slowly lift your head, chest, and shoulders while slightly bending the elbows by inhaling
  • Exhale to go back down slow and rest your head

 

Cat-Cow

  • Be on all fours, hands under the shoulders and knees under hips (Think like a table)
  • Inhale to lower your core to the floor as your head looks up to the sky
  • Exhale slowly to lower your chin to the chest as you round your back
  • Continue fluid motion for a minute

 

Forward Bend

  • Be in a standing position, and feet are at a hip distance apart
  • Lengthen the body as you lean forward while keeping the knees slightly bended
  • Place hands on either legs, yoga block, or the floor (Whichever makes you comfortable)
  • Tuck the chin into the chest, letting the neck and head relax
  • Gently rock your head side to side to relieve tension in the neck and shoulders
  • Slowly roll up to a standing position allowing the arms and head to be the last to rise

 

Supine Spinal Twist

  • Lie on your back while your knees bent and feet flat on the floor
  • Extend arms out of the side and place palms down on the floor
  • As you inhale, breathe into the gut and lower limbs
  • Exhale to lower knees on the left side (Look at the opposite way to slowly stretch the neck and shoulder muscles)
  • Pay attention to the stretches for 5 breathes as well as the lengthening sensations on the ribs
  • Return the knees to the middle and repeat on the right side

 

Child’s Pose

  • Sit back on the heels with the knees together (For added support, you can use a rolled-up blanket under your knees)
  • Bend forward and walk hands in front of you
  • Gently rest your forehead on the floor
  • Keep arms extended in the front while focusing on relieving tension in the back as the upper body falls to the knees
  • Stay in that pose for 5 minutes

 

Conclusion

Incorporating yoga as part of an exercise regime allows the individual to focus on deep breathing while calming the mind. Yoga is a low-impact exercise that helps strengthen weak muscles associated with pain and inflammation. Yoga provides a full-body workout that benefits many people dealing with chronic pain. Utilizing yoga as part of a daily practice might help individuals learn to be calm and practice mindfulness.

 

References

Busch, Fred. “Healing Benefits of Yoga.” Spine, Spine-Health, 27 Jan. 2004, www.spine-health.com/wellness/yoga-pilates-tai-chi/healing-benefits-yoga.

Crow, Edith Meszaros, et al. “Effectiveness of Iyengar Yoga in Treating Spinal (Back and Neck) Pain: A Systematic Review.” International Journal of Yoga, Medknow Publications & Media Pvt Ltd, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4278133/.

Li, Yunxia, et al. “Effects of Yoga on Patients with Chronic Nonspecific Neck Pain: A Prisma Systematic Review and Meta-Analysis.” Medicine, Wolters Kluwer Health, Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6407933/.

Saxena, Rahul, et al. “Effects of Yogic Intervention on Pain Scores and Quality of Life in Females with Chronic Pelvic Pain.” International Journal of Yoga, Medknow Publications & Media Pvt Ltd, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5225749/.

Disclaimer

Dancing For Your Health & Wellness

Dancing For Your Health & Wellness

Introduction

Everyone is trying to find what exercise works for them as they start looking for ways to improve their health and wellness. Many individuals who begin to work out would go with finding a personal trainer or a gym that helps incorporate muscle strength training and cardio training to improve their heart and lung capacity to make the body feel good while strengthening their muscles. One of the unique forms of exercise that involve both the heart and muscles is dancing. Dancing is a great way to not only improve musculoskeletal and cardiovascular health but can help reduce overlapping conditions that a person is dealing with in their bodies. Today’s article looks at how dancing helps with musculoskeletal health, affects the heart and brain, and how chiropractic care goes hand in hand with dancing. We refer patients to certified providers specializing in musculoskeletal and cardiovascular therapies to help those with heart and muscle issues. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

03 Minich Nutrition in CVD

 

Dancing For Musculoskeletal Health

 

Have you ever noticed people take a cardio class with music playing in the background and see them happy afterward? How do athletes incorporate cardio into their exercise regime to improve their mobility and flexibility? Or how do particular video games make you get up and move around? All these scenarios imply that cardio exercises like dancing may help improve musculoskeletal function. Dancing is one of the many aerobic exercises that can help improve a person’s social skills and is something that can be taken up early while providing many beneficial qualities like:

  • Increase strength
  • Improve gait and balance
  • Reduce functional loss
  • Reducing the risk of falls
  • Rehabilitating musculoskeletal injuries
  • Stabilize core muscles

For the musculoskeletal system, dance would be considered an isometric exercise involving different muscle groups like the hips, shoulders, back, and abdominals without using the joints. When a person is dancing, each of the various movements is related to strengthening the core muscles by working thoroughly with the abdominals. Dance can even help improve posture by maintaining strength and enhancing stability in the body. Studies reveal that dance’s impact on individuals with chronic issues like Parkinson’s disease associated with motor and non-motor symptoms can increase their quality of life. So what does that mean? It means that dancing, even for just one song, can help with movement and foster balance, flexibility, and muscle endurance through repeated tasks while associating with accessible, social, and attractive aspects of a person’s physical abilities.

 

How Does Dancing Affect The Heart and Brain?

Dancing not only helps with musculoskeletal issues, but it can help improve brain and heart function in the body. Studies reveal that moderate-intensity dancing was inversely associated with a reduced risk for cardiovascular disease mortality. What dancing does to the heart is that it makes the body intake more oxygen to the lungs, which relates to the heart beating faster and circulating the blood to be transported throughout the entire body. But how does dancing correlate to brain health? Let’s look at dance fitness classes, like Zumba, and use it as an example. Studies show that dance fitness classes provide several health benefits that could reduce mood disorders like depression and anxiety while improving cognitive skills. This means that dance fitness classes like Zumba do repetitive movements to the beat of the music that engages the individual to repeat the steps while having fun. When the muscles begin to do repetitive movements, this motor function sends the signal to the brain, making the person remember the movements later, known as muscle memory. When an individual suffers from neurological disorders like dementia or Alzheimers, dancing could potentially be involved with music therapy, allowing the individual to reduce the risk of developing neurological disorders from progressing further.


How Does The Body React To Dancing?-Video

Have you felt terrific after listening to a good song? How about feeling like you just had a workout? Or have you noticed certain areas in your body like your abdominals, legs, and back looked more toned? All these are beneficial signs that you should add dancing to your regime. The video explains what happens to the body when people are dancing. Dancing could potentially be a mediator for many athletes that play sports.

 

 

An example would be football and ballet. How do football and ballet relate to each other? Football utilizes efficient and precise movements that benefit every position on the field, while ballet requires speed to make them flawless on stage. Combining the two, many football players will increase their speed and agility associated with ballet to avoid tackles, jump higher, catch passes and avoid injuries on the field. Dancing is an excellent way to get some cardio exercises in, and combined with other treatments can make a difference in a person.


Chiropractic Care & Dancing

 

Like all athletic individuals, professional dancers utilize various treatments to recover and improve their performance. Treatments like chiropractic care are safe, effective, and widely used by young and professional athletes that want to prevent injuries from progressing. Chiropractic care for professional athletes and the general population can help prevent and treat injuries like back and neck pain or aggravating conditions like sciatica through spinal manipulation. Chiropractic care also helps restore an individual’s original well-being while increasing their strength, flexibility, and mobility. By working with an experienced chiropractor, an individual can regain their stamina by adopting new ways to prevent injuries caused by spinal complications from reoccurring in the body.

 

Conclusion

Dancing for 30 minutes to an hour can be used as part of an exercise regime and could potentially reduce chronic issues that affect the body’s brain, heart, and muscles. Dancing could also enhance a sports athlete’s performance by increasing their agility, endurance, and performance. Combined with chiropractic care, individuals will begin to see improvements in their range of motion, flexibility, and even an increase in their brain function to dance longer and improve their health and wellness. So whether you are a professional or not, dancing is for everyone.

 

Reference

Barranco-Ruiz, Yaira, et al. “Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women.” International Journal of Environmental Research and Public Health, MDPI, 26 May 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7312518/.

Ferchak, Dawn. “Belly Dance Your Back Pain Away – Spineuniverse.” Spine Universe, 14 Oct. 2020, www.spineuniverse.com/wellness/exercise/belly-dance-back-pain.

Gyrling, Therese, et al. “The Impact of Dance Activities on the Health of Persons with Parkinson’s Disease in Sweden.” International Journal of Qualitative Studies on Health and Well-Being, Taylor & Francis, Dec. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8547839/.

Merom, Dafna, et al. “Dancing Participation and Cardiovascular Disease Mortality: A Pooled Analysis of 11 Population-Based British Cohorts.” American Journal of Preventive Medicine, U.S. National Library of Medicine, June 2016, pubmed.ncbi.nlm.nih.gov/26944521/.

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Swimming Might Improve Your Musculoskeletal System

Swimming Might Improve Your Musculoskeletal System

Introduction

When the weather becomes hot, and everyone begins to plan fun activities to enjoy, one of the many activities that come to mind is hanging out in the pool. Swimming is an excellent way to combat the summer heat, but it can provide much more for the body. For athletes, it provides another form of cardio exercise to improve their quality performance when they are competing. While for individuals looking for an affordable exercise regime or just some fun activity to do, swimming can become a form of therapy and be beneficial for them if they were previously injured. Today’s article looks at how swimming causes an impact on the musculoskeletal system, its beneficial properties to the heart, and how aqua therapy combined with chiropractic care helps optimize full-body health. We refer patients to certified providers specializing in musculoskeletal treatments and hydrotherapy to help those with musculoskeletal disorders. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

09 Sinatra CHF & Metabolic Cardiology

Swimming & Its Impact On The Musculoskeletal System

Water exercises or swimming can benefit those looking for different cardio exercises to build muscle endurance or have a clear sense of mind. Swimming is fantastic for all body sizes, and when it is done correctly, it can be highly recognized as a form of rehabilitation and injury recovery known as aquatic therapyResearch studies reveal that aquatic treatments and exercises can significantly reduce pain in individuals that suffer from low back pain while increasing physical function. Some of the impacts that swimming/aquatic therapy provides on the musculoskeletal system include:

  • Builds muscle strength
  • Improves endurance
  • Stabilizes joints
  • Improves poor posture

Swimming/ hydrotherapy is an excellent low-impact exercise that is easy on the back and spine, especially for individuals suffering from low back pain or spinal misalignments. Studies reveal that the efficacy of aquatic activities helps strengthen the abdominals and legs and stretch the back while managing musculoskeletal issues. 

 

When individuals suffer from back pain associated with chronic issues can become concerning for the vital organs that have a causal relationship with the muscle as they are affected as well. When spinal joints and muscles begin to suffer from abnormal weight increases, the muscles and ligaments become misaligned. Misalignment or subluxation is defined as spinal vertebrates that are out of place and cause pressure on the surrounding nerves exiting the spinal cord. These spinal issues then become a risk of developing musculoskeletal disorders in the body. Unlike many aerobic exercises like running or cycling that may be hard on the spine, swimming has little to no impact on the spinal structures. So when individuals begin to take up swimming, they realize that the water buoyancy helps support their body weight while relieving stress on all joints and decompressing the spine. This gives the individual a greater range of motion, while the water gives off a sense of purification as it helps the body relax. Hence, hydrotherapy helps relax people who suffer from obesity or muscle injuries associated with muscle and joint pain as the water provides gentle resistance while relaxing the muscles to promote longer exercise sessions.

 

The Benefits Of Swimming For The Heart

 

Swimming or any form of water aerobics is not only beneficial to the musculoskeletal system but can help improve cardiac function in the heart and even the lungs. Studies reveal that swimming is an effective option for maintaining and enhancing cardiovascular fitness. Some of the benefits swimming provides for the cardiovascular system include:

  • Lowers blood pressure
  • Improve circulation
  • Reduces heart rate

But how does swimming improve cardiovascular function in the body? Individuals submerge themselves underwater; they hold their breath until the air is needed. Being submerged underwater may help lung capacity while gaining control of how a person breathes. Breathing exercises associated with aqua therapy help promote stronger lungs and heart while increasing their capacity for blood and airflow to the heart and lungs. Say, for example, a person is having trouble breathing due to restrictive blood and air flow associated with cardiopulmonary issues, which potentially be involved in experiencing an asthma attack associated with obesity.


The Benefits Of Swimming-Video

Have you wanted to try a different form of cardio exercise? Have you been experiencing a limited range of motion in your arms, shoulders, back, and neck? Do you feel tightness across your chest? The video above gives an overview explanation of the health benefits of swimming. Swimming or aquatic therapy allows the individual experiencing chronic pain issues to do cardio activities without increasing or worsening pain, which is very therapeutic for the body. Many people are either training for an athletic event or finding a leisure activity that will benefit them in the long run. Swimming is considered an important factor in a person’s quality of life as it helps them become motivated to make small changes to better their health. Additionally, regular cardiovascular exercises/activities like swimming benefit pain reduction in a therapeutic sense. When individuals are trying to figure out and determine the proper training or therapy that can help alleviate their specific ailments, their goal is to see how those exercises should be done in a certain amount of time without causing fatigue or increased pain as the primary objective.


Aqua Therapy & Chiropractic Care

When looking for the proper exercise regime or treatment for pain issues, it can be challenging to see what works and doesn’t. For those with musculoskeletal disorders related to chronic issues, aqua therapy and chiropractic care go hand in hand in alleviating pain. Aqua therapy exercises can range from simple routines in shallow waters to high-tech equipment like underwater treadmills for muscle conditioning. Active water therapy exercises that are diverse in relieving musculoskeletal pain should be tailored to the person and the specific conditions that are ailing them.

 

But how does chiropractic care work hand in hand with aqua therapy? Well, chiropractic care and exercise have a casual relationship when it comes to treating musculoskeletal disorders. Many individuals do suffer from spinal misalignment, which becomes a risk of developing musculoskeletal issues that cause discomfort. Since many individuals associate chiropractic care with back issues, the reality shows that chiropractic care not only helps with back issues but various issues that affect the muscles, joints, and organs related to each other. An example would be an individual with low back problems who cannot do any activities for long periods while triggering gut issues. This is defined as somato-visceral pain where affected muscles associated with internal organs trigger pain. So for a chiropractor to adjust an individual dealing with back pain associated with gut or heart issues can slowly restore the person’s natural alignment by reducing the irritated nerve roots between the vertebrae and strengthening the surrounding muscles and tissues. Afterward, a chiropractor may recommend exercises like aquatic therapy to speed up the rehabilitation process, as studies reveal that physical activities are perceived to have a positive impact on health while being associated with perceived symptom reductions in musculoskeletal and injuries, as well as cardiovascular and blood conditions. Once a chiropractic regimen and exercise routine are in place, injury prevention kicks in, keeping the individual moving pain-free.

 

Conclusion

Whether it is having fun in the sun or finding a new exercise, swimming is not only for just playing but can be therapeutic for individuals dealing with chronic issues. Any aquatic exercise provides little to no impact on the body as it helps strengthen the musculoskeletal and cardiovascular systems with gentle force. Combined with chiropractic care, many individuals that are dealing with musculoskeletal issues associated with chronic organ issues will begin to become motivated to better themselves in the long run.

 

References

Ariyoshi, Mamoru, et al. “Efficacy of Aquatic Exercises for Patients with Low-Back Pain.” The Kurume Medical Journal, Kurume University School of Medicine, 11 Aug. 2009, www.jstage.jst.go.jp/article/kurumemedj1954/46/2/46_2_91/_article.

Lazar, Jason M, et al. “Swimming and the Heart.” International Journal of Cardiology, U.S. National Library of Medicine, 18 Apr. 2013, pubmed.ncbi.nlm.nih.gov/23602872/.

Massey, Heather, et al. “Perceived Impact of Outdoor Swimming on Health: Web-Based Survey.” Interactive Journal of Medical Research, JMIR Publications, 4 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8767464/.

Shi, Zhongju, et al. “Aquatic Exercises in the Treatment of Low Back Pain: A Systematic Review of the Literature and Meta-Analysis of Eight Studies.” American Journal of Physical Medicine & Rehabilitation, U.S. National Library of Medicine, Feb. 2018, pubmed.ncbi.nlm.nih.gov/28759476/.

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Sports Strength, Balance, Core Decompression Clinic

Sports Strength, Balance, Core Decompression Clinic

Injury Medical Chiropractic Decompression Clinic focuses on the whole body, realigns the bones and joints, and helps strengthen the muscles. This helps prevent pain and injury and maintains spinal stability. Strong back muscles can help promote correct posture and keep the spine free from restriction. A stable spine is achieved when the back muscles can support and balance the everyday forces and stress of rigorous physical activity. Strengthening the back muscles can be done through yoga, weightlifting, and other recommended chiropractic exercises.

Sports Strength, Balance, Core Decompression Clinic

Sports Strength, Balance, Core Decompression Clinic

The primary muscles in the back include:

  • Latissimus dorsi/lats) are in the area below the armpits and down the sides of the back
  • Rhomboids are in the mid-upper back
  • Trapezius/traps run from the neck to the mid-back
  • Erector spinae run along the spine

Major Core Muscles

  • The transverse abdominis
  • Multifidus
  • Internal and external obliques
  • Erector spinae
  • Diaphragm
  • Pelvic floor muscles
  • The rectus abdominis/abs

Minor Core Muscles

  • Lats
  • Traps
  • Glutes

Exercises should target a combination of these muscles.

Core Importance

The core is a crucial area of the body. The body utilizes the core for all movements and as a stabilization unit. Lack of strength places unwanted tension and pressure on the spine. Chiropractic ensures all the joints function correctly and enhances the core to brace more effectively and efficiently.

Chiropractic Balance

Adjustments and decompression realign the muscles into the proper position and help lubricate the muscles to help ease the stabilizer muscles that could be tight or tense. Treatments used can include:

  • Spinal manual and motorized decompression
  • Extremity adjustments
  • Myofascial release
  • Active Release Technique
  • Trigger point therapy

Benefits

  • Natural pain relief
  • Injury prevention
  • Enhanced muscle performance
  • Expedited recovery
  • Increased endurance
  • Mobility enhancement
  • Increased strength

Core strength and stability play a huge factor in everyday life and functions. Maintaining health results requires attention to detail. Injury Medical Decompression Clinic will create a personalized optimal health treatment plan that focuses on whole-body realignment, simple lifestyle adjustments, health coaching/nutrition, and strength training to improve balance, strength, and core stability.


Spinal Decompression DRX9000


References

Globe G, Morris C, Whalen W, et al., “Chiropractic Management of Low Back Disorders: Report from a Consensus Process,” Journal of Manipulative and Physiological Therapeutics November/December 2008: 651-658.

Keller, MD, et al., “Trunk Muscle Strength, Cross-sectional Area, and Density in Patients With CLBP Randomized to Lumbar Fusion or Cognitive Intervention and Exercises,” Spine, 2004 29(1): 3-8 (3)

Mayer J, DC, Ph.D. Mooney V, MD, Dagenais S, DC Ph.D., “Evidence-informed management of CLBP with lumbar extensor strengthening exercises,” T Spine J, 2008;8:96-113. (3)

McKenzie, RA, “The Lumbar Spine: Mechanical Diagnosis and Therapy,” Spinal Publications/Printed by Wright & Carman, LTD, Upper Hutt, New Zealand, 1989 reprinted.

Sculco AD, Paup DC, Fernhall B, Sculco MJ, “Effects of aerobic exercise on low back pain patients in treatment,” Spine J, 1(2):95-101 (2001).

Walking Technique Improvement

Walking Technique Improvement

Walking is the most natural form of physical activity for optimal body health. It is low impact and can provide health and longevity benefits. Walking is second nature, but sometimes individuals can forget how to walk correctly and begin to present with musculoskeletal discomfort and injuries. The proper walking technique increases breathing function, reduces stress on the body and mind, and is a recommended form of self-care for aches and pains, injuries, and conditions. Proper walking techniques rely on the simple form, proper body mechanics, and active adjustments. Walking technique improvement can be achieved through chiropractic musculoskeletal rehabilitation and retraining to keep the body balanced and in top health.

Walking Technique Improvement

Walking Problems

Forgetting proper walking technique is like forgetting healthy posture, which can lead to problems that include:

  • Walking with the head and neck bent down
  • Dragging the feet
  • Dropping the feet
  • Irregular, jerky movements when walking
  • Taking smaller steps
  • Waddling gait
  • Walking more slowly
  • Spastic gait pattern

Gait

Gait is the manner or way an individual walks. The average gait could be described as placing one foot in front of the other in a continuous motion from the heel to the ball of the foot. Walking problems are often brought on by poor posture, injury, or physical condition. Typical gait abnormalities:

Propulsive gait

  • This gait is a stooped, stiff posture with the head and neck bent forward.

Scissors gait

  • This gait is when the legs flex slightly at the hips and knees like a crouch, with the knees and thighs hitting or crossing in a scissors-like movement.

Spastic gait

  • This gait is a stiff, foot-dragging walk caused by a prolonged muscle contraction on one side.

Steppage gait

  • This gait causes foot drop where the foot hangs with the toes pointing down, causing the toes to scrape while walking, requiring the individual to lift the leg higher.

Waddling gait

  • This gait is a duck-like walk that can show up in childhood or later in life.

Walking Problem Causes

Different diseases and conditions can affect gait and lead to walking issues. They include:

  • Foot problems, including corns, calluses, and sores
  • Injuries, such as fractures/broken bones, sprains, and tendinitis
  • Arthritis of the spine, hips, knees, ankles, or feet
  • Neurologic diseases – multiple sclerosis and peripheral nerve disorders
  • Cerebellar disorders of the brain that control coordination and balance
  • Movement disorders like Parkinson’s disease
  • Infections
  • Abnormal development of the muscles or bones of the spine, legs, or feet
  • Vision problems

Walking Technique Improvement

Body posture continually needs to be assessed and adjusted. When an individual least realizes it they start to forget healthy walking techniques, posture, and their shoulders begin to bow forward or become rounded or their feet start turning out when they shouldn’t. Poor walking posture leads to body aches and pains. Walking technique improvement consists of:

  • Standing up straight like a string is attached to the head maintaining a plumb line with the sky.
  • Keeping the chin parallel to the ground.
  • Shoulders are back and relaxed to relieve tension.
  • There is no arching of the back.
  • Wear comfortable footwear.
  • Engaging the core.
  • Proper arm motion.
  • Breathing deep and full.
  • Letting the legs and buttocks create a natural stride.
  • Focusing on around 15-20 feet in front, so the head follows where the eyes are looking.

The body relies on muscle/form memory. Chiropractic adjustments make it possible to keep the body in alignment, allowing mobility and flexibility without pain. Walking with proper form will strengthen the muscles that support the spine, eliminate stress on the body, and relieve aches and pains. Circulation will improve, bringing vitamins and minerals to the muscles and tissues.


DRX9000 Patient Testimonials Spinal Decompression


References

Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026

Chambers, April J et al. “The Effect of Prolonged Walking With Intermittent Standing on Erector Spinae and Soleus Muscle Oxygenation and Discomfort.” Journal of sports science & medicine vol. 18,2 337-343. 1 Jun. 2019

Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Russell, Brent S et al. “Walking Gait Before and After Chiropractic Care Following Fifth Metatarsal Fractures: A Single Case Kinetic and Kinematic Study.” Journal of chiropractic medicine vol. 17,2 (2018): 106-116. doi:10.1016/j.jcm.2018.02.002

Enhance Exercise Program With Chiropractic

Enhance Exercise Program With Chiropractic

Chiropractic can enhance the effectiveness of an exercise program. Chiropractic works on the neuromusculoskeletal system, which comprises the nervous, muscular, and skeletal systems. It produces an indirect effect on the immune system, involving the body’s processes resulting from exercise and muscle development. Most individuals are familiar with the benefits of regular exercise and physical activity. Regular physical activity and exercise:

  • Increases circulation
  • Improves strength
  • Increases immune system function
  • Produces brain-boosting endorphins and chemicals
  • Improves mood
  • Increase muscle mass
  • Contributes to enhanced flexibility and mobility

Exercise-boosting practices can multiply the effectiveness of a workout program. Exercise-enhancing methods that are well known include:

  • Incorporating rest days
  • Staying hydrated
  • Consistent and high-quality sleep
  • Utilizing supplements that enhance the body’s ability to produce and sustain muscle.

A chiropractor can develop a personalized treatment plan to support and enhance an individual’s workout/exercise program. This plan can include specific interventions to improve alignment or maintain muscle relaxation and prescribed stretches and movements to decrease the strain from an exercise regimen.

Enhance Exercise Program With Chiropractic

Nervous System

Chiropractic helps to balance the nervous system. Treatment allows pressure to be removed from compressed, bruised, and severed nerves. Chiropractic decreases and eliminates pain originating from inflamed muscles, joints, and tissues. When it comes to exercising, nerve pain usually originates from vigorous movement. Swelling and inflammation in the body can cause nerves to become inflamed or compressed. Misalignment in the spinal structure and joints can occur during strenuous exercise, particularly when weight resistance is involved. It can also constrict/pinch nerves, contributing to sciatic pain, which originates in the lower back and spreads down the gluteal muscles and back of the legs. Chiropractic can help:

  • Reduce pain and discomfort
  • Improve physical responsiveness
  • Decrease inflammation
  • Improve immune function

Muscular System

The muscular system is interconnected with the nervous and skeletal systems. Manual chiropractic manipulation helps to:

  • Reduce pain in inflamed muscles that have been utilized during exercise
  • Release tense and strained muscles
  • Remove muscular knots
  • Accelerate muscle repair
  • Improve exercise performance

Skeletal System

The skeletal system is the foundation for all physical movements and activities. It plays a role in physical activity/exercise, recovery, and the development of strength and musculature. During exercise routines, the joints can become misaligned, especially with weight-bearing or lifting activities. Chiropractic for the skeletal system can:

  • Rebalance the system
  • Realign bones and joints
  • Decrease muscular strain
  • Improve posture and form
  • Reduce and eliminate pain in the knees, wrists, and shoulders
  • Increase the body’s capacity for taking on additional weight healthfully

Keep The Chiropractor Informed

To receive enhanced exercise and performance-related benefits from chiropractic care, individuals must keep their chiropractor informed of goals and style of physical activity. The more the chiropractor knows about the types of exercises, the more they will provide a customized treatment plan for an individual’s specific needs. Any injury or strain experienced during an exercise session or a specific part of the body seems to be recovering at a slower rate than the rest of the body, inform the chiropractor. They can survey posture, stance, determine imbalances, and discover other body areas that may be over-straining to compensate.

Time Sessions Appropriately

Depending on the type of physical activity and exercises, individuals may be advised to seek care on rest days or the same days of the workout. Discuss with the chiropractor what days of the week are best for treatment and before or after workouts.

Health Goals

Movement and exercise practices are unique and vary with each individual. Individuals have different goals for their regimens that range from:

  • Increasing flexibility and agility
  • Building strength, endurance, and muscle mass.

Identify health goals and share them with the chiropractor. Depending on the purpose of the exercise routine, treatment may vary to support and enhance specific objectives.


Body Composition


Improve Insulin Sensitivity

When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, cellular damage occurs if the levels become too high for too long, like in diabetes. Insulin’s role is to guide excess sugar – glucose into the safety of the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. It’s dangerous to let glucose levels remain elevated, which is why more insulin is produced to bring the blood sugar down. After a time, constant hyperinsulinemia results in a condition called insulin resistance, where the cells become resistant to the effects of insulin and less effective.

Insulin Sensitivity and Weight Loss

A high insulin level in the blood can trigger weight gain and make it difficult to shed excess fat. Research shows that high insulin:

  • Inhibits lipolysis
  • Hinders the breakdown of fat
  • Increases possible fat accumulation
  • Increases the risk of regaining weight loss following a low-calorie diet

Improve Insulin Sensitivity

References

Erion, Karel A, and Barbara E Corkey. “Hyperinsulinemia: a Cause of Obesity?.” Current obesity reports vol. 6,2 (2017): 178-186. doi:10.1007/s13679-017-0261-z

Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181

Hoogvliet, Peter et al. “Does the effectiveness of exercise therapy and mobilization techniques offer guidance for the treatment of lateral and medial epicondylitis? A systematic review.” British journal of sports medicine vol. 47,17 (2013): 1112-9. doi:10.1136/bjsports-2012-091990

Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

Getting Fit and Staying Active

Getting Fit and Staying Active

Many individuals are trying to get fit and stay active through physical activity and exercise. Getting back to a previous fitness routine is an achievable and realistic goal. Fitness means having the energy and strength to perform physical activity and the body feeling as good as possible. Getting fit improves total health. But it does not require training like an athlete. Just walking for a half-hour every day can help individuals reach an adequate fitness level that helps them feel better and increase energy levels.

Getting Fit and Staying Active

Benefits of Getting Fit

Getting the body fit and in shape:

  • Increases endurance
  • Increases muscle strength
  • Delivers oxygen and nutrients to tissues
  • Improves cardiovascular health
  • Helps release toxins
  • Improves overall energy levels
  • Improves sleep
  • Handle stress better

Being fit allows the body to work harder without as much work, the mind is better focused, the body burns more calories, even when at rest, and proper weight is maintained. Fitness reduces the risk of falls, heart attack, diabetes, high blood pressure, and certain cancers.

How Much Physical Activity Is Needed?

Experts say the goal should be one, or a combination, of these:

  • Moderate aerobic activity, like brisk walking, for at least 2½ hours a week.
  • It is up to the individual how many days to exercise, but it is best to be active at least three days a week.
  • Activity is recommended at least 10 minutes at a time. For example, an individual could:
  • Take a 10-minute walk three times a day, five days a week.
  • Take a half-hour walk three days a week.
  • On the other four days, take a 15-minute walk.
  • Take a 45-minute walk every other day.

Vigorous exercise is recommended at least three days a week for at least 10 minutes at a time. This activity makes the body breathe harder and increases heart rate. More vigorous activities, like running, could be included for at least one hour a week. This can be spread out 75 minutes, whichever way is more convenient for the individual. For example, an individual could:

  • Run for 25 minutes 3 times a week.
  • Run for 15 minutes 5 times a week.

Children as young as preschool age need activity as well. Encourage children ages 6 to 17 to engage in moderate to vigorous exercise for at least 1 hour every day.

Types of Physical Activity

Aerobic fitness

  • This makes the body breathe faster and makes the heart work harder.
  • Activities include walking, running, cycling, and swimming.
  • It is also known as cardio or cardiovascular training.

Muscle fitness

  • Muscle strength means building stronger muscles and increasing the length of time they can be used.
  • Activities like weight lifting, push-ups, squats, and resistance bands can improve muscular fitness.

Flexibility

  • Flexibility is the ability to move the joints and muscles through their full range of motion.
  • Stretching exercises can help generate flexibility.

Being More Physically Active

Moderate physical activity is safe for most individuals, but it’s recommended to talk to a doctor before engaging in physical activity/exercise. To help get started:

Make physical activity part of everyday

  • Make a regular habit of using stairs, not elevators, and walking, bicycling to do errands near home.

Start walking

  • Walking is a great fitness activity that most individuals can do.
  • Make it a habit to take a daily walk with family, friends, coworkers, or pets.

Find a workout partner

  • Working out with a partner can make exercising more enjoyable.

Find fun activities that you can stick with

  • Vary activities, so they don’t become boring and monotonous.
  • Use a calorie-burning application to determine how many calories are burned during exercise and daily activities.

Body Composition


Damaged Collagen

There are several reasons the body’s collagen production can slow down or become less efficient. The quality of the collagen made can decrease as well. Environmental factors can be avoided to protect collagen production; however, damage from disease and natural processes is inevitable. Aging is the most common cause of decreased natural collagen. As the body ages, collagen production and quality decrease. This leads to thinner, more fragile skin and achy joints. Certain chronic diseases like lupus and rheumatoid arthritis cause collagen deficiency, leading to issues that include:

  • Joints
  • Blood vessels
  • Organs
  • Skin

To avoid collagen damage, avoid environmental factors like:

  • Smoking
  • UV exposure can accelerate the average rate of collagen damage that comes with aging.
  • UV exposure damage can also play a role in certain skin cancers.
  • Excessive sugar and fat intake increases inflammation and decreases protein synthesis.
References

American College of Sports Medicine, et al. (2009). Position stand: Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41(7): 1510–1530.

Anspaugh DJ, et al. (2011). Building muscular strength and endurance. Wellness: Concepts and Applications, 8th ed., pp. 111–137. New York: McGraw-Hill.

Centers for Disease Control and Prevention (2004). Strength training among adults aged 65 or older. MMWR, 53(2): 25–28.

U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans (ODPHP Publication No. U0036). Washington, DC: U.S. Government Printing Office. Available online: www.health.gov/paguidelines/guidelines/default.aspx.

Williams MA, et al. (2007). Resistance exercise in individuals with and without cardiovascular disease: 2007 update: A scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 116(5): 572–584.